032723-033123
Monday EMOM 35 1) 12-15 DB bench 2) 15/12 Calorie Bike 3) 12 Pull Ups 4) 8 Deadlift @ 60-65% 5) 15/12 Calorie Row 6) 2 Rope Climb 7) Rest...
032023-032423
Monday EMOM 30 1: 50 Double Under 2: 4 Power Clean @ 70-75% 3: 15/12 Calorie Row 4: 3 Shoulder to Overhead 5: 15-20 Abmat Sit Up 6: Rest...
031323-031723
Mon (Mar 13th) Left on Main Every 4:00 x 5rds 12/9 Cal Bike 5 Deadlifts @ 65-70% 60 Double Unders Core Blaster EMOM x 6 1: :45 Plank 2:...
030623-031023
Mon (Mar 6th) Big MON Monday (Weight) 24min EMOM - 15/12 Cal Row - 14 Box Step Up 24/20 - 2 Power Clean + 1 Push Jerk (60-70%) - RestOne...
022723-030323
Mon (Feb 27th) Back Squat 2x6 at 70% 2x4 at 80% 2x2 at 90% 23 Point No (Time) For Time 40/30 Cal Bike 40 T2B 30 Bar Facing Burpee 20...
022023-022423
Mon (Feb 20th) Push Press 4x6 Slightly build over the 4 working sets. Sailor Jerry (AMRAP - Rounds and Reps) 7min AMRAP 12 Pull Up 6 Hang...
021323-021723
Monday Squat - 4x8 Start around 60-65% and build Volume and maintenance work to start the week. Remember, this is the first week of the...
020623-021023
Mon (Feb 6th) Back Squat 6 x 3 Stay around 80-85% for all sets Rattlesnake (Time) For Time 400m Run 20 Wall Balls 200m Run 100 Double...
013023-020323
Mon (Jan 30th) Pause Deadlift* 5x5 Stay somewhere between 50%-75% of 1RM *Pause for 3 seconds at the knee then explode up Aunt Cindy...
012323-012723
Mon (Jan 23rd) Elevated Deadlift 4x5 Start around 60-70% of 1RM Deadlift. Build only if your reps are controlled and unbroken Set up a...
